Jimmy's Journal - Page 4

James456 · 11-07-2007, 12:01 PM

Ok Clearly disapponinting but not complete failure. Of course now i know it something that clearly doent work for me and maybe that routine wasnt the best for powerlifting.

Anyway i know exactly what to do now and it was this thread that made me think about it

http://forum.bodybuilding.com/showthread.php?t=5343273

While i think the way Jim said it was a bit stupid ( Id like to see him train with just machines for 10 years and come out the other end with 620 raw squat) I agree with him on principle and I myself am evidence of being slightly misguided by the internet ironically enough westside that was one of sites that misguided me.

Anyway so heres what gonna happen now. I gonna just focus on basic routines with the basic movements i.e. Bill Starr, Rippertoe etc. And I am gonna milk them for all there worth. I am gonna continue doing them until its absolutley clear that theres no milk left in there washed up udders so that they have to start excreting there internal organs.

So heres the new routine. Rippetoes routine from starting strength with 2 changes. Replacing the bench press with DB Press and No squats on the second workout.

Reason for this is I ve been benching longer than any other exercise so i am pretty burnt out on it. And Everytime ive got stronger on the DB press ive got stronger on the barbell press.

Reason for no squatting is I am pretty certain squatting 3 days a week affected my deadlift while on Bill Starr 5x5 so thats why.

Routine today then

Power cleans

Warm up

bar x 7
30kg x 5
40kg x 3
50kg x 3

Work sets

5 x 3 x 65kg

These were really comfortable. Form was really good aswell

Squats

Warm up

bar x 5
60 kg x 3
90 kg x 3

Work sets

3 x 5 x 105kg

A little bit harder than expected I think this more to do with doing cleans first through. Still comfortable through

DB press

Warm up

12kgs x 7
16kg x 5
20kg x 5

Work sets

3 x 5 x 32kgs

These were really comfortable aswell

Great workout felt really Excilerated after fininshing this. When I finishing Waterburys I just feeling really battered.

James456 · 11-09-2007, 11:36 AM

Did some Medicine ball throws yesterday but cant be bothered to write down the specifics.

Miltary Press

warm up

bar x 5
25kg x 5
30kg x 3
35kg x 3

Work sets

40kg x 5
45kg x 5
45kg x 5

All nice and smooth reps

deadlift

Warm up

60kg x 5
85kg x 5
100kg x 3
125kg x 3

Work set

145kg x 5

These were comfortable althrough calluse was stinging again

Easy workout. And look at that a whooping 4 work sets !!! I am super hardcore

James456 · 11-11-2007, 11:07 AM

Did some medicine ball throws yesrterday.Did this workout today.

Powercleans

Warm up

40kg x 3
40kg x 3
50kg x 3
50kg x 3
60kg x 2

Work sets

5 x 3 x 70kgs

Tried Hook grip today for first time and kinda alternated between this and regualr grip. weight did seem lighter hook grip. All sets were comfortable.

Back Squat

Warm up
bar x 3
40kg x 3
60kg x 3
80kg x 3

Work sets

3 x 5 x 110kg

Hard again althrough definatley had more in the tank.

DB press

warm up

12kgs x 3
20kgs x 3
20kgs x 3
25kgs x 3

Work sets

3 x 5 x 36kgs

3rd set was bit iffy but more for technique reasons than strength

James456 · 11-15-2007, 08:50 AM

Miltary Press

Warm up

barbell x 8
30kg x 5
30kg x 5
35kg x 3
40kg x 3

Work sets

3 x 5 x 50kgs

Volume PR!! All reps were done quickly as well which is pleasing.

Deadlift

Warm up

70kg x 5
90kg x 3
110kg x 3

Work set

150 kg x 5

Good Comfortable reps. Had a couple more reps in me i think

James456 · 11-16-2007, 11:47 AM

Powerclean

Warm up

40kg x 5
40kg x 5
50kg x 3
50kg x 3
60kg x 2

Work sets

5 x 3 x 75kg Volume PR

These were awesome. Form was **** hot and was really racking the bar comfortably with room to spare.

Back Squats

warm up

bar x 5
40kg x 5
60kg x 3
90kg x 3

Works sets

3 x 5 x 112kg Volume PR

These were good but not as good as the cleans. Defintaley had more in the tank.

DB Press

Warm up

14kgs x 5
20kgs x 5
20kgs x 5
25kgs x 5

Work sets

3 x 5 x 38kgs Everything PR !!!

First time I ve actually used Dumbells heavier than 36kgs . Through this is more to do with my routine than my lack of strength. Anyway happy with them good solid reps.

Excellent workout in all!!!

James456 · 11-18-2007, 10:08 AM

Did Medicine ball throws yesterday

Work out today

Miltary Press

warm up

bar x 5
30kg x 5
35kg x 3
35kg x 3
40kg x 3
45kg x 2

Work sets

3 x 5 x 55kg Volume PR !!

These were good really had grind the last rep on the last set through

Deadlift

60kg x 3
80kg x 3
110kg x 3
120kg x 3

Work set

155kg x 5 PR !!

Awesome Previous PR at this weight was 3 reps. Felt like i had room for more as well.

Frigging awesome week got PRs in every exercise. Cant remember since the last time that happened

James456 · 11-21-2007, 12:46 PM

Powercleans

warm up

40kg x 5
45kg x 3
45kg x 3
50kg x 3
65kg x 2

work sets

5 x 3 x 80kg Volume PR

Ok this is a massive Volume PR but I am slightly disappointed. Mainly technique was bit off and wasnt racking it very well. But Hey a PR is a PR

Then it all went increadably stupid from there

Squats

warm up

bar x 5
50kg x 5
70kg x 3
90kg x 3

Back Squat

125kg x 5 Massive PR!! I am retard through
115kg x 5

Okay I am a nob end I put 25 on instead of 20s so 10kgs more than i should of. Mixed reactions oviously great becuse huge PR but annoying because i think this might cock my routine. 125kg took literally everything out of me so 115 was gut bustling hard as well. probably should left it after that

DB press

warm up

12kgs x 5
20kgs x 5
25kgs x 5
25kgs x 5

Work set

40kgs x 3 meh fail

I am blaming this on the squat. It literally took everything out of me.

James456 · 11-25-2007, 10:43 AM

Milrary press

warm up

bar x 5
30kg x 5
35kg x 3
35kg x 3
40kg x 2

Work sets

57kg x 3
55kg x 3
55kg x 3

Well clearly sucked

Deadlift

warmed up to 130kg but was feeling so bad decided not to do the work set. Felt a couple of twinges in my back as well.

James456 · 11-25-2007, 10:55 AM

Powerclean

warm up

40kg x 5
45kg x 3
50kg x 3
50kg x 3

Work sets

3 x 5 x 65kgs

Changed the reps ranges up a bit on all execises just to keep motivation up. Technique was really good for these.

Dumbell Press

12kgs x 5
16kgs x 5
20kgs x 5

Work sets

30kgs x 10
30kgs x 10

Nice and confortable althrough bit of shock feeling the lactic acid build up in the muscles.

Squats

90kg x 10
90kg x 10

These were really good form was excellent. Made a consious decision to rest the bar lower than had done before. Felt awkard at first but form was really good after getting used to it. I am banging on about this becuause I am remember last year doing this with same weight but worst imaginable. Really comfortable again althrough felt the lactic acid boiling in my legs again which hasnt happened in a while.

Hope this session puts me back on track.

miloboy82 · 11-26-2007, 06:13 AM

Top stuff James, keep up the good work. Why do you keep on losing your calloses? Do you use a one hand overhand and the other hand underarm when gripping the bar?

James456 · 11-28-2007, 12:28 PM

Thanks Milo!!! My calluses are ok now.

Ok this iam gonna be quicK

Miltary Press

57 x 2 ****

Deadlifts 150 x 3

While doing these some guy came up to me started talking some bollocks about how I was deadlifting wrong. Basically I was to exasperated to bother argueing. Just walked out after that. I wish i had said something through because I am pissed off now that I didnt say anything i feel like a twat.

Anyway I am gonna stop working out now for the next 2 weeks. (I might do it casually just so I dont lose anything) I am been really stressed out because of workload at uni has really snowballed so I am gonna focus on that for the moment

James456 · 12-19-2007, 11:40 AM

After finishin my studies its good to be back in the weights room. Unfortunately its back in the crappy gym so i ve got make the best of what I ve got.

For now just doing a basic linear progression routine to get back in the swing of things.

routine today

Dumbell miltary press

17.5kgs x 5
20kgs x 5
20kgs x 5

Chin Ups

BW x 5
BW x 4
BW x 5

Split squats

12.5kgs x 5
15kgs x 5
15kgs x 5

James456 · 12-23-2007, 07:16 AM

DB miltary Press

3x5x 22kgs

Chin ups

BW x 6
BW x 5
BW x 4

Split Squats

Got searing pain in my left leg on first warm up set. Felt like an exaggerated pain you get from DOMs feeling okay now. Just rest it for a little

James456 · 01-28-2008, 01:43 PM

Recently I have been working out but its really just been trying to maintain strength becasue really thats all I could do at my current very limited gym. So for this reason I didnt bother recording my workouts

Now that I am in a half decent gym I shall start recording recording again

The new routine is a Hybrid combination of Texas method found in practical programming (very good book highly recommend it) and good old western linear periodization.

For more info check out this epic failure of a thread

http://forum.bodybuilding.com/showthread.php?t=6867081

James456 · 01-28-2008, 01:45 PM

Powerclean

After warm up 4 x 5 x 60kg

Back squat

3 x 10 x 90kg

Bench Press

3 x 10 x 65kg

James456 · 01-30-2008, 12:41 PM

Power Snatch

3 x 4 x 40kg

chin ups

3 x 5 x BW

Bench Press

2 x 8 x 50kg

Box Squat

2 x 8 x 70kg

PrivateBaldrick · 01-30-2008, 03:17 PM

Keep it up! Glad you have a decent gym now.

James456 · 02-01-2008, 09:36 AM

Powerclean

40kg x 5
50kg x 5
50kg x 5
60kg x 3
65kg x 2

Work set

70kg x 5

Back Squat

Bar x 5
40kg x 5
60kg x 5
80kg x 5
80kg x 5

Work set

100kg x 10 PR .

New really i was always capable of it but still PR is a PR. More in tank as well 12 at least 15 if I am being very optimistic

Bench Press

bar x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 5

Work set

70kg x 12PR

Always new I was capable of this again ( done 3 x 70 before) maybe another 2 reps in there

James456 · 02-04-2008, 01:56 PM

Back Squats

bar x 5
40kg x 5
60kg x 5
2 x 5 x 80kg

Work set

3 x 10 x 95kg Volume PR

Didnt relize this until I checked a old hardback log i kept before useing BB.com
Final set was hard but still had more in the tank.

Bench press

bar x 5
40kg x 5
50kg x 5
60kg x 5

Work sets

2 x 10 x 67.5kg

1 x 9 x 67.5kg

Missed lockout on last rep. I think squat volume effected this I didnt feel 100% after squats

Chin ups

4 x 5 x BW

PrivateBaldrick · 02-04-2008, 09:33 PM

Good job on two squat PR workouts in a row!

James456 · 02-06-2008, 10:31 AM

Box squats

2 x 6 x 75kgs

Bench Press

2 x 8 x 55kgs

Deadlift

60kg x 5
80kg x 5
80kg x 5
100kg x 4
120kg x 3

Work set

140kg x 8 PR

Althrough i ve done 150kg for 7

James456 · 02-08-2008, 10:26 AM

Bench Press

Bar x 5
2 x 5 x 45kg
2 x 5 x 60kg

Work set

72.5kg x 10

Farily easy maybe one or two more reps

Back Squats

Bar x 5
2 x 5 x 40kg
2 x 5 x 60kg
80kg x 5
85kg x 5

work set

105kg x 10 PR

Man I completly destroyed these. Was expecting having to struggle for these but got 10 easily. Think this is down to doing box squats properly and getting technique really good.

Chin Ups

BW x 7
BW x 5
BW x 3

James456 · 02-11-2008, 12:56 PM

Did some Medicine ball throws the day before

Powercleans

4 x 5 x 65kg

Bench press

3 x 10 x 70kg

Back Squat

3 x 10 x 100kg Volume PR

James456 · 02-14-2008, 03:33 PM

Powersnatch

40kg x 4
45kg x 4
47.5kg x 4

Bench Press

50kg x 8
50kg x 8
55kg x 8

Box Squat

80kg x 4
80kg x 4

Chin up

3 x 4 x Bodyweight

James456 · 02-15-2008, 08:48 AM

Powercle

75kg x 5

Bench Press

75kg x 10 PR

Back Squat

110kg x 10PR

Got say loveing the squats at the moment again these felt so comfortable so tempted to go on after rep 10. Think best through that I didnt.

James456 · 02-18-2008, 01:22 PM

Phase 2 begins now. Doing 4 x 7 on volume day and going for 5 to 7 rep maxes on Intensity day.

Bench Press

4 x 7 x 72.5kg

Back Squats

4 x 7 x 105kg Volume PR

Chin Ups

BW 3 x 5

James456 · 02-20-2008, 10:57 AM

Today uni gym was closed becuase of a powercut. Went into a city gym which cost me Fu@cking ?10. (Never again)

Back Squat (Gym didnt have anything resembling a Box)

2 x 5 x 70kg

Pause Bench Press

2 x 6 x 60kg

Deadlift

3 x 150kg ****!

Now if i didnt know any better I would say that lack of frequency has effected my deadlifts. My powercleans have been feeling a bit heavy as well. Only other thing i can think of is I was feeling a bit sore today. Maybe it was that who knows. Maybe I just had a bad Day.

If I struggle with cleans next week I might drop either them or deadlifts and then just focus on weekly progression in which ever I choose.

General note

I got the feeling that I can only get good progress on about 3 to 4 lifts at a time considering the volume and intensity I use.

For furture I think this means either just focusing on just for 4 lift TOPS if Volume and intensity are high or either greatly reducing the volume particulary if I want to progress on more lifts than this.

James456 · 02-22-2008, 10:06 AM

Bench press

77.5kg x 7

Back Squat

115kg x 7PR

Chin Up BW x 9n PR at this BW

James456 · 02-25-2008, 12:54 PM

Powercleans

4x4 x 70kg

Bench Press

4 x 7 x 75kg Volume PR

Really had to grind out the last rep of the last set

Back Squat

110kg x 7
110kg x 4

Pain came in my left hip and lower back ( not on the spine through ) so I stopped. Anyway was far from 100% after bench presses and cleans.

Anyway definately something got to go. No way I can tolerate this much volume when the weight really starts to get heavy. Its gonna be clean or bench presses ( althrough I am pretty certain its gonna be cleans )

anyway gonna resume deadlifting every week now. Still gonna do chin ups I see these really as assitance exercise

James456 · 02-28-2008, 12:08 PM

Box Squats

70kg x 5
70kg x 5

Pause Bench press

50kg x 6
50kg x 6
60kg x 6

Deadlifts

warm ups

2 x 4 x 70kg
2 x 4 x 90kg
1 x 110kg

Lowerback started to get aggrervated so stopped. Taking a day off on friday then see how I feel on monday